About The Stronger and Faster Training Program
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Stronger Runners, Run Faster. The Stronger and Faster program launched July of 2013 at the current location of The Choice Performance Center. Founder and strength coach Tyrone T. Irby NASM CPT, PES opened Choice Fitness & Sports Performance in 2007 as a mobile strength training company. Irby has spent over 20 years in the fitness industry including stints at Peak Fitness, Gold’s Gym, and as a strength and conditioning coach for North Carolina Central University (NCCU) in Durham, NC.
While at NCCU, Irby worked with women’s basketball, women’s volleyball, football, and men’s and women’s tennis while also monitoring the training of the track and field program. After founding Choice Fitness & Sports Performance, Irby decided to focus on improving strength and running mechanics for professional and recreational runners and triathletes.
The Stronger and Faster program was developed with the same philosophy as most collegiate and professional strength programs. There are three stages of the S.A.F. program, which imitates an athlete’s training schedule: Recovery/Off Season, Pre-Season, and In-Season. Each stage of the program is built upon the preceding program and complements the athlete’s running/biking/swimming program. This year, over half of our members hit PR’s in their targeted races, some more than once! More importantly, 96% of our members ran the entire season without injury.
Classes are offered in 12-week intervals on Wednesday 6am, Wednesday 6:15pm, or Saturdays at 11am. The following is our general training schedule:
Off Season- November-January
Pre-Season-February-April
In-Season-May-October
Stronger and Faster trains in all three planes of motion (sagittal, frontal, and transverse), all human movements (push, pull, squat, hinge, and carry), and all movement actions (eccentric, concentric, and isometric). We typically use body weight exercises and add weight plates, kettlebells, dumbbells, and medicine balls for resistance. This past season, we added additional battle ropes, speed parachutes, agility hurdles, slam balls, and the Rogue Dog Sled to create more varied and innovative programming.
For the first time in 2020, we are offering our successful Stronger and Faster program virtually. The virtual program will coincide with the schedule of the 12-week weekly S.A.F. class schedule. Sign up begins December 15, 2019. Limited spaces are available.
Contact Strength Coach Tyrone Irby at ttirby@yahoo.com to get started. Visit us at www.strongerandfasterdurham or on Facebook and Instagram at Stronger and Faster Durham.